Macro Calculator
Calories decide whether your weight moves; macros decide what that weight is made of and whether you can stick to the plan. Enter your calorie target to get your split.
Last updated October 25, 2026
How to use this calculator
- Start from your calorie target: TDEE minus 250–500 for fat loss, plus 250–500 for gaining.
- Pick a split — balanced suits most people; high-protein helps when dieting or building; low-carb helps if you prefer fats.
- Choose how many meals you actually eat, and use the per-meal numbers as portioning guides.
How macro splits work
Every gram of protein and carbohydrate carries roughly 4 kcal; fat carries 9. Once a split is chosen, the grams follow directly:
grams = daily kcal × percentage ÷ kcal-per-gram (4 / 4 / 9)| Plan | Protein | Carbs | Fat | Best for |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | Most people, general fitness |
| High-protein | 40% | 30% | 30% | Muscle gain, appetite control while cutting |
| Low-carb | 30% | 20% | 50% | Fat loss, blood-sugar management, fat lovers |
Macros for a calorie deficit (cutting)
Cutting macros are built in three steps. Example throughout: 80 kg, TDEE 2,500 kcal, cutting:
- Set the calorie target: maintenance − 300–500 kcal → 2,000–2,200 kcal.
- Protein first, always: 1.8–2.4 g/kg → 80 kg × 2.0 = 160 g = 640 kcal.
- Split the remainder (1,360–1,560 kcal) between carbs and fat — 50/50 by calories is a fine default: ~170 g carbs / ~78 g fat. Prefer low-carb? Flip it.
Why protein carries the biggest share while cutting: in a deficit, protein is what stands between losing fat and losing muscle. The 30/40/30 and high-protein presets in the calculator above both land near these numbers — pick whichever keeps you full.
Frequently asked questions
Is there a macro calculator for weight loss?
Yes — this one. Use your deficit calorie target (TDEE minus 250–500) with the high-protein split: 40% protein / 30% carbs / 30% fat. The higher protein share protects muscle and controls hunger while dieting, which is why weight-loss macros lean that way.
Do women need different macros?
The percentage splits work the same; women's numbers come out lower mainly because average body mass and TDEE are lower. Some women also shift a few percent of carbs toward fat in the luteal phase of the menstrual cycle, when appetite and energy expenditure nudge upward — total calories and protein still dominate the outcome.
Do macros matter if my calories are already right?
Total calories drive weight change; protein decides how much of that change is muscle. Beyond adequate protein, the carb–fat split is mostly about energy and adherence.
Which split should I choose to lose fat?
Whichever you can sustain. Higher-protein splits (35–40%) tend to control hunger best while dieting; low-carb works well for people who prefer bigger, fattier meals.
Can I change my split later?
Yes — adjust every 4–6 weeks or whenever adherence slips. Keep calories and protein stable while you shuffle carbs and fat.
How should I split macros across meals?
Total daily intake dominates results. A useful heuristic is at least 0.4 g protein per kg of body weight per meal, spread across 3–5 feedings.